Saturday – 150704 – “Daniel”

“Daniel”

For time:
50 Pull Ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull Ups
daniel

Sgt. 1st Class Daniel B. Crabtree

Special Forces Weapons Sergeant

Ohio Army National Guard Company B, 2nd Battalion

19th Special Forces Group (Airborne), Columbus, Ohio

KIA 24 June 2006 when a roadside bomb exploded next to his vehicle during a combat patrol near Al Kut, in east-central Iraq

Age 31 originally of Hartville, Ohio

He is survived by his wife, Kathy, and his daughter, Mallory, of the City of Green. He is also survived by his father, Ronald Crabtree and his mother, Judy Ann Crabtree.

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Friday – 150703

Strength

5-3-1 Program Week 4 – See spreadsheet for details
or if all lifts are completed for the week
Spend some extra time foam rolling and working on mobility to aid recovery during this deload week

WOD

You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.
4thbbq
We look forward to seeing you all at Sol’s house tomorrow for our 4th of July BBQ and Amy’s birthday!!!  We are providing burgers, hot dogs, soda and some beer!  If you can, please bring a side and anything else you’d like to drink.
When: Saturday, July 4th @3pm
Where: Sol’s House
6420 Brentwood St
Arvada, CO 80004

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Thursday – 150702

Strength

5-3-1 Program Week 4 – See spreadsheet for details

WOD

5 Rounds of:
1 min ME Strict Handstand Push Ups
1 min ME Double Unders
1 min ME Toes to Bar
1 min Rest

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Wednesday – 150701

Strength

5-3-1 Program Week 4 – See spreadsheet for details

WOD

For time:
30 Muscle Ups

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Tuesday – 150630

Strength

5-3-1 Program Week 4 – See spreadsheet for details

WOD

4 Rounds for total working time of:
400m Run (All out effort every time)
rest 1:1
IMAG0722

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Monday – 150629

Strength

5-3-1 Program Week 4 – See spreadsheet for details

WOD

15 min AMRAP of:
50′ Broad Jump
50′ Handstand Walk
50 Double Unders

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